The explosive first half of a snatch, no catch.
Keep the bar close and brushing your hips, the power is all in the triple extension.
The Snatch Pull is a Hamstrings-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your hamstrings volume for the week.
The Snatch Pull primarily works the Hamstrings with Glutes assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
